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1/28/2011 11:05:56 AM -
Saturday SQ/DL Accumulation Week 1

Yeah, I know it was 6 days ago. Between 3 tests, 2 papers, some miniature explosions at work and 600 miles on the car this week I haven't had much time to post, but I did get training in. Sorry about that. Here is how it went Saturday at EFS

Recumbent Bike
5 minutes

Static Stretching stuff
Hips Hamstrings Glutes Quads Back

Squat, sans equipment
barx10
150x5
240x5
330x5
350x5x6 (50%) These work sets took 8 minutes.

Deadlift
145x5
235x5
345x6x5 (~50%) Dropped the weight on these some, as normally, you would do them first in a workout, not after you squat. The slight drop allows me to still maintain technique after squatting that much.

Belt Squat
3 plates x10
4 plates x10
5 plates 5x12 These are done close stance, at or inside shoulder width. My quad strength and size is, and has been, a huge issue for me. This is how I'm going to fix it.

KB Sidebends
88lb KB 5x12

The format for this workout was a bit different than a standard Accumulation workout. The pace made it an ass kicker, but the weights felt good. Squat depth is already there and the technique was actually ahead of where I thought it would be at this point, so that is a bonus. Same with the deadlift. I have really been focusing on ankle mobility and flexibility, and I was able to get my hips down much more when I was pulling. This is new to me, but I like it. Also another reason I need the quad work.




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Rest of the week this afternoon sometime,
Jason Pegg


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